Trimarni Coaching and Nutrition

I guess I should follow up with my previous blog topic when I discussed Karel feeling "off" on Tues. Well, after a massage on Tues and a meeting with his sport nutritionist/chef (aka ME), Karel was physically feeling much better after he got off work on Tues as his mind was never "off" and he still had motivation but just couldn't find that extra gear in his legs. After a great night of sleeping on Tuesday, he was looking forward to a perceived exertion mid-week "long" ride on Wednesday, followed by a short run (his day off from work since he works Saturday's).  On Wednesday we left our place early in the morning for a 3 hour ride and as we neared 30 minutes, I knew something wasn't right.....Karel was feeling good. Actually, more than good.  Not even looking at his power meter and simply going by perceived exertion, Karel was "dancing" on his peddles as I was thinking to myself.....wow, if I could only have a RPE ride averag...

Karel and I have always been active....although I think we had our priorities different when it came to bike riding. Since when did it become uncool to ride your bike without a stuffed animal? One of the best parts about sharing an active lifestyle with someone else is seeing each other grow in a sport (or with fitness). We all have great workouts now and then but not always are they shared with others. The other day, Karel had an "off" day on the bike. We did a swim+ bike workout and although he had an amazing workout in the pool, he just had no power in legs on the bike. Rather than try to push through it, I continued on with the workout as planned and Karel did his own thing which involved soft pedaling and a little drafting off my wheel. We all have those days when we feel a little "off" but knowing how to handle those days may be different for all of us. Since Karel and I coach ourselves, it is easy to modify workouts on a whim although making sm...

I remember this day like it was yesterday. 2006 Ironman Florida. Months and months of training were put to good use when I crossed my first Ironman finishing line in PCB Florida. What an exciting day...a day that I will never forget. Everyone thought I was crazy for "racing" 140.6 miles but my 24 year-old mind and body fell in love with endurance triathlons and since then, I still continue to find myself  looking forward to another IM journey. I've been a bit busy with work at the hospital, my business and training...oh, and of course, cooking and snuggling with Campy. Luckily, I get to spend many "dates" with my hubby these days as we are swimming, biking and (not at the same speed) running together on a daily basis. We get to share the highs and lows of Ironman training together and I have really enjoyed every moment (the good and the lessons learned) since signing up for IM Lake Placid last July. (2006 Ironman Florida - Karel and I were dating. H...

When you mention the word endurance athlete, I think most people would instantly think "long" workouts. As that would be expected if you are training for a "long" event. In my multisport world, Ironman and Marathon are the two big endurance events but I would also like to include anything over 2 hours, such as a half marathon or olympic distance triathlon for many. When it comes to building endurance, there are many approaches as to the best way to improve the cardio, muscular and respiratory systems as well as building confidence for the big, long day. But before we jump ahead as to the best way to build endurance, I think I must point out the best way to train for any event..... Forget about what your training partners are doing, what you read in a magazine or what a friend of a friend told you to do to improve fitness. The general and most basic approach to training involves periodization. If you do the same thing over and over, expect the same result. H...

Karel and I are getting excited...wow, 42 days until race day! It feels like yesterday when we signed up for the IM (last July!).  For each Ironman I have trained for, I have considered it a blessing that my body can "race" and compete in an 140.6 mile event. No workout or day is taken for granted and continuously thank my body for what it allows me to do. Without a doubt, I love the feeling of being able to take my body and mind to new places as I get stronger, smarter and fitter as an endurance athlete. But with this being my 6th Ironman and I get to share it with Karel for his first IM, I guess you can say that  Ironman Lake Placid  on July 28th, 2013 is going to be a very special day for both of us.  After the morning pre-workout snack around 5:45am (alarm set for 5:15am which included doggy walk, start the coffee, feed the furry ones)  I was off to Nocattee (6 miles down the road) via car to get set for another key Ironman brick. We will be doing t...

Pear-berry oatmeal 1/2 cup oats (dry) 1/2 small pear (chopped) 1/2 cup blueberries 1 tbsp ground flax or chia seeds 1 tbsp sunflower seeds 1 tbsp (about) red currants (or raisins) ~10g protein powder (optional: whey, vegan, soy -to help slow down digestion and to promote satisfaction for a few hours) Water or milk to meet consistency needs 1. Mix ingredients together in large tall bowl (Recommend a tall bowl as oppose to a wide bowl which will help prevent spilling over, although watch for rising oatmeal). 2. Add water/milk (liquid) to almost cover the dry ingredients (leave about an inch or so not covered. if not using protein powder, cover 3/4ths dry ingredients) 3.Stir well with a spoon (especially if adding protein powder) 4. Microwave (uncovered) for 1 minute, then stir. 5. Continue to microwave in 45 second intervals until oatmeal meets your consistency needs (it may get more thick the longer you microwave. I like my creamy so I typically microwave around 2:15).  ...

First Triathlon  2003 Ironman Wisconsin 2010 Ironman World Championship 2011 Are you a goal setter? Do you keep your eye on the prize day in and day out? My life functions the best with goals. I wake up excited to see what the day may bring and I go to bed, anxious for another opportunity tomorrow. I would assume that if you read this blog, you are motivated and passionate about health and fitness and I hope that you are spreading your wonderful energy to your friends and family in order to inspire others to live a more balanced active and healthy lifestyle. In the case of making progress as an athlete - such as building endurance, speed, confidence, mental toughness and skills, it takes a lot of work and much like studying for an exam, you can't cram for a race in 1 week and expect great results. You may be able to fake your performance (unlikely in longer distance races) but the body is not going to retain much after the race. You have to be patient and not alway...